• Seated Dumbbell Press: 3 sets of 4-6 reps
• Standing Barbell Behind Head Press: 3 sets of 10-12 reps
• Cable Lateral Raise: 3 sets of 6-8 reps
• Reverse Dumbbell Flyes: 3 sets of 6-8 reps

• Squats: 1 sets of 4-6, 2 sets of 10-12 reps
• Stiff Leg Deadlifts: 3 sets of 10-12 reps
• Lunges: 3 sets of 10-12 reps
• Knee Extensions: 3 sets of 6-8 reps
• Hamstring Curls: 3 sets of 6-8 reps
• Calf Raises: 3 sets of 6-8 reps

• Weighted Triceps Dips: 3 sets of 4-6 reps
• Close Grip EZ Bar Press: 3 sets of 10-12 reps
• V-Bar Pushdown: 3 sets of 20 reps
• One-Arm Cable Pushdowns: 3 sets of 20 reps
• Barbell Curls: 3 sets of 6-8 reps with cheating reps
• Seated Dumbbell Curl: 3 sets of 10-12 reps
• Cable Hammer Curls: 3 sets of 20 reps
• Concentration Curls: 3 sets of 6-8 reps

• Incline Dumbbell Press: 3 sets of 4-6 reps
• Flat Barbell Press: 3 sets of 10-12 reps
• Chest Dips: 3 sets of 10-12 reps
• Decline Bench Press: 3 sets of 10-12 reps
• Incline Bench Press: 3 sets of 10-12 reps
• Incline Flyes: 3 sets of 6-8 reps

• Deadlift: 3 sets of 4-6 reps
• Pull-Ups: 3 sets of 10-12 reps
• Seated Row: 3 sets of 6-8 reps
• Close Grip Pulldowns: 3 sets of 10-12 reps
• One Arm Rows: 3 sets of 6-8 reps

First exercise rep range is 4-6. For the following exercises I usually do 6-8 on isolation movements, or occasionally up to 10-12.

I swap exercises every 8 or so weeks.... for example change incline dumbbell press as first exercise to flat barbell followed by decline dumbbells. I like to apply this principle to all muscle groups.

With arms and legs training I use a higher rep range, for example 10-12 with squats and up to 20 reps on arms (but also have low rep ranges mixed in at some stage of the workout). I use pyramid sets a lot, for example if bench pressing, start on 100kg for 8 reps, next set 110 for 6, and then final set 120 to failure. Having a spotter is really beneficial for all muscle groups.

Click To Enlarge.
Abel French

• Blend With Water:
  2 scoops whey protein
  1 cup oats
  1 banana
  Handful berries
  1/2 cup natural yogurt
  4 whole eggs



• 1 cup coffee

• 300g chicken breast
• Large serving stir fried broccoli, mushrooms, and green beans

• 300g chicken breast
• Large serving stir fried broccoli, mushrooms, and green beans

• Blend With Water:
  2 scoops whey protein
  1 cup oats
  1 banana
  Handful berries
  1/2 cup natural yogurt

• 2 scoops whey protein
• 1 banana

• 400g steak
• 1 cup broccoli
• 1 cup brown rice (cooked)

• 4 whole eggs
• 1 scoop casein protein with water

Throughout the day I snack on almonds or peanuts, also drinking lots of water. Also I eat tuna often in place of chicken. Many times I would wake up at night 3 am or so and down a protein shake and some nuts.

Click To Enlarge.
Abel French

• BSN N.O. Xplode 2.0: 1 scoop

• Omega 3 Fish Oil: 1000mg
• Optimum Nutrition Gold Standard 100% Whey Protein: 2 scoops

• Universal Animal Pak: 1 pak

• Optimum Nutrition Gold Standard 100% Casein Protein: 1 scoop

Bodybuilding is a lifestyle that people don't understand if they are not living it themselves. Living this way, while it can be very hard on the body and mind at times, is definitely worth it. I can't wait to continue my training and see how my body develops.

What Motivates You To Follow A Healthy Lifestyle?

I'm motivated to live healthy for my own benefit mainly. Waking up and feeling full of energy every day, feeling strong and powerful and looking good is also a big part of what motivates me. Seeing the average male out of shape is enough motivation for me to always maintain a healthy fit body.

What Made You Want To Achieve Your Goals?

I have always been a competitive person and the gym was not a challenge I was going to fail. I didn't want to be another one of those average guys you see in the gym making no progress so I told myself I would stick to my training and learn all I could about training and diet. A few months later I was fully hooked and the results stared to show.

Click To Enlarge.
Abel French

What Features Do You Use On Bodybuilding.com?

BodySpace and the Forums.